Meal#4 2pm *Typically this meal is my pre workout meal, 1 hour to 1 hour and a half before training* 6oz of chicken breast and 6oz of Yams

Pre Workout Drink 3pm *20-30 minutes before training* One scoop of ON Amino Energy, 10g of ON Glutamine, 10g of BCAA's and 10g of ON Creatine

Post Workout Drink 5pm *16oz Gatorade, 10g of ON Glutamine, 10g of ON BCAA's and 10g of Creatine

Meal#5 5:30pm 1 scoop of Platinum Hydrobuilder and 1 scoop of ON Casein.

Meal#6 7pm 6oz of Flank, 6oz of Yams and 1 tbsp of coconut oil

Meal#7 10pm 1 cup of eggwhites and 1/4 of avocado, 5g of ON Glutamine

Monday: AM Cardio 45 minutes of stepper or HIIT on the treadmill. PM Chest and Tris. I like to keep my reps between 12-15

Tuesday: AM Cardio 45 minutes of stepper or HIIT on the treadmill. PM Shoulders . I like to keep my reps between 12-15

Wednesday: AM Cardio 45 minutes of stepper or HIIT on the treadmill. PM Back and Bi's. I like to keep my reps between 12-15

Thursday: AM Cardio 45 minutes of stepper or HIIT on the treadmill. PM Chest and Tris. I like to keep my reps between 12-15

Friday: AM Cardio 45 minutes of stepper or HIIT on the treadmill. PM Shoulders. I like to keep my reps between 12-15

Saturday: Legs. I like to keep my reps between 12-15. No Cardio on this day

Sunday: OFF

Playlist

1. Saliva

Your Disease

2. Foo Fighters

Everlong

3. Velvet Revolver

Fall To Pieces

4. Three Days Grace

I Hate Everything About You

5. Korn ft. Skrillex

Get Up!

6. Staind

Not Again

7. Matt Skyer

She and Touch

NPC Men's Physique Competitor, Personal Trainer & Model

Bio

I was always very active growing up as a kid in Costa Rica specially playing soccer and if I wasn't playing soccer then I was outside riding my bike or skateboarding. During this time I would occasionally go the gym but my buddies and I would just sit on the machines and stare at all the girls in the aerobics room, yea typical teenager. Shortly after graduating high school I moved to the small town of Hazlehurst, MS to be with the rest of my family. It didn't take long for me to realize that going from living in a city to living in a small country town would have huge psychological consequences. So I found myself with no choice but to join the local gym. Going to the gym was my only escape from boredom and pure insanity. Here I met Robert, the gym owner. After seeing that I had some potential he took me under his wing and started my journey into the world of drug free bodybuilding.

So here I was 17 and lifting weights like I had never done before. I became addicted and obsessed on how my body was transforming from all this training so in 1995 I did my first show coming in 4th in the teen division. The following year I placed 3rd in the novice Middleweight. In 1997 I broke out of my shell with more muscle and better conditioning coming in 1st in my class and 2nd overall. In 1998 I was confident that I was going to win the overall but to my disappointment I came in a close 2nd overall again. That was my last show until 2008 when I decided to start competing again after a long 10-year break from competitive bodybuilding. So I started my pre-contest diet in June of ’09 to be ready for the OCB Battle for the Belt in August of the same year. Here I came in 1st in the Open Lightheavyweight and won the overall earning me my IFPA Pro Card. I competed in bodybuilding one more time in 2010 at the NPC Natural Northern USA in Cleveland coming in 2nd in the lightheavyweight. In 2012 I made the transition from bodybuilding to Men's Physique.

My transition from bodybuilding to men’s physique was based on a lot of factors including injury and yes my ego getting in the way. I was afraid that I was going to be judged and made fun of by my bodybuilding peers. I saw this transition as a demotion and as selling out to the sport of bodybuilding. Making this move was really hard but after a lot of soul searching, research and above all, the realization that I was doing this for me and no one else I gave it a shot. I am a very competitive person and I love to be challenged. So far my decision to continue competing was absolutely the right one, I've placed 2nd at my first show, the Arnold Amateur, 2 weeks later taking 1st in my class and the overall at the NPC Northern Kentucky, then 2 weeks later I took 1st in my class and overall at the NPC Indiana and 3 weeks later I did the NPC Pittsburgh Championships placing 2nd in my class.

I embrace the world of health and fitness on many levels. Physically, exercising and keeping track of your nutrition can become chores, but the benefit of accomplishing a fitness goal is one of the most rewarding feelings in the world. Mentally, it can become difficult to control one’s mind to challenge the body to overcome an overwhelming task, but once you achieve that specific task, the feeling of accomplishment is something of true value and appreciation. My motto is that fitness is not a choice, it’s a lifestyle – living your life with good health on a daily basis is the foundation and trigger for motivating every individual to achieve an ideal state of mind and body.

On a final note I would like to say that I am honored and grateful to be part of the ON/ABB family. I have been using their products for as long as I can remember and I truly believe they are the best in the industry. Please feel free to ask me any questions you may have regarding nutrition, supplementation or training.